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Crystal's Powerlifting and Strongman (and other fun stuffs)

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New log to go with my new motivation! Just finished up a Powerlifting meet last week as a member of the Plant Built team (hooray) and had a lovely de-load week. Now its time to get back to it! One of my new goals is to work on my flexibility and core strength so in that vein:


6 Aug 2014 - Wed

1 hour yoga, it kicked my trash. I haven't sweat that much in a long time and I just shook the whole time. Gonna keep this in the routine.

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7 Aug 2014 - Thur

Well, I start a new routine on Sunday so today was mostly just playin' around the gym.


Climb (boulder) for about an hour.


Bench: 10 x bar, 65 lbs, 95 lbs, 105 lbs

Chins: 2, 2, 1 - some day I'll be able to rep these out without assistance!

BB Bent Rows: 15 x bar, 55 lbs, 55 lbs

Kettle Bell Swings: 15 x 50 lbs, 50 lbs, 62 lbs


Now off to work. I promised myself I'd keep the complaing to a minimum, but that is just not possible for me! I have Lupus (doctors used to think it was RA for those who knew me awhile ago) and what that means is I am in a fair amount of pain a fair amount of time. Today and for the last week its been lower spine. Today not as bad as a few ago, but enough that I skipped squats.

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10 Aug 2014 - Sunday


Pause Squats (3 count): 3 x 6 x 140 lbs


Bench: 3 x 6 x 100 lbs


Pause Bench (5 count): 3 x 5 x 85 lbs


DB Shrugs: 2 x 10 x 45s


BB Rows: 3 x 15 x 55 lbs


Kettle Bell Swings: 3 x 15 x 70 lbs (double 35's)


Tire Flips: 3 x 10 x ~350 pound tire

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Sup Scott! I know you, too


12 Aug 2014 - Tues


Squats: warm-up, 3 x 6 x 170 lbs

Bench: 2 x 12 x 70 lbs

BB Shoulder Press: 2 x 10 x 55 lbs (kinda lost it on the last couple reps ...)

SLDL: 4 x 5 x 135 lbs

Assisted Chins: 2 x 10 with band

Skull Crushers: 4 x 15 x 45 lbs

Curls: 1 x 30 x 10 lbs

Ab Roll-Outs: 2 x 8 x not all the way down, my abs are sad

Farmers Holds: 2 x 30 secs x 100 lbs each hand


Those Farmers Holds were supposed to be Farmers Walks, but it was raining outside so that got axed. My biceps are also painfully weak, but I have no problem with that .

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17 Aug 2014 - Sunday


Pause Squats: 4 x 4 x 155 lbs

Bench: 4 x 4 x 105 lbs

Pause Bench: 3 x 5 x 90 lbs

DB Shrugs: 2 x 12 x 40s

BB Rows: 5 x 12 x 65 lbs

Kettlebell Swings: 3 x 20 x 70 lbs

DL: 12 x 1 x 205 lbs


So, yeah, first week into this routine and I had to skip Thursdays session. Bad pain days. Back at it today though

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Absolutely C.O.! The yoga I take is at a climbing gym as well so it is especially catered to climbers


19 Aug 2014 - Tuesday

A bunch of Strongman clubs and groups got together for a meeting tonight, then we all worked out afterwards so its off routine, but this is what I did:


Yoke: 100 ft x 270 lbs, 100 ft x 360 lbs, 10 ft x 470 lbs (yes, that is only a tenth of previous walks!)

Farmers Frame Carry: total fail, the frame they have weighs 502 lbs so I couldn't budge the thing at all. Tried a few times and even had them lift it to see if I could even just hold that weight and I could not.

Squat: 8 x 135 lbs, 8 x 185 lbs, 2 x 225 lbs, then with knees wrapped and belt on 10 x 205 lbs! Awesome.


Srsly, those three little things took 2 hours! It was great, I love working out with this group of people, its too bad they are 60 miles south of me

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21 Aug 2014 - Thurs


Bench: warm-ups, 4 x 4 x 105 lbs

DB Shoulder Pres: warm ups, 3 x 8 x 30s

Skull Crushers: 4 x 12 x 45 lbs

DB Curl: 1 x 35 x 10s



Yeah, good day today. Well, other than my routine kinda crumbling. My kick ass trainer promised to write me a new one though. One my crippled ass can handle

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24 Aug 2014 - Sun


Bench: 10 x bar, 75 lbs, 95 lbs, 5 x 115 lbs, 1 x 125 lbs, 135 lbs, 140 lbs, f x 145 lbs

Band Assisted Chins: 10, 15, 16, 15

One arm shoulder press: 6, 6, 6 x 40 lbs


Heavy bench today just to see where I'm at. Fairly happy with it, just wish I'd gotten that last one. Other than that, didn'tdo any leg stuff because my hips still suck

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27 Aug 2014 - Wed


Bench: 10 x bar, 65 lbs, 5 x 85 lbs, 95 lbs, 10 x 105 lbs

Skullcrushers: 3 x 15 x 45 lbs

KB Swings: 20 x 62 lbs, 15 x 80 lbs, 20 x 80 lbs



Another good workout. Easy and short, but just what I need. Hips are way better, but my shoulder is making itself known and I woke up this morning with hand pain, which is generally rare for me. At least it is all fairly mild today

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30 Aug 2014 - Sat


DL: 10 x bar, 135 lbs, 5 x 185 lbs, 225 lbs

Farmers Walks: 50 ft x 60 lbs per hand, 100 lbs per hand, 150 lbs per hand

Tire Flips: 15, 15 x 350 lbs


Strongman day in the park with a women's only strongman group I'm attempting to start. My friend and one other person showed up. Need to advertise more!

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That is a good plan Scott! Next time I will say that for sure


31 Aug 2014 - Sun

Bench and shoulder press day. Hips hurt so only did these. Didn't write down the amounts and now I don't remember.


Since then, it has been Lupus-pain September, which means more rest and long walks with dogs when I can. And sleep. I sleep so much when this stuff goes off.

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Oh man, I am pulling a Scott Shelter here and posting multiple workouts in one reply. Doh!


9 Sept 2014 - Tues

Yoga in a.m.


Squat: paused warm ups, 5 x 155, 175, 3 x 195, 205, 215, 2 x 225


Front Sqts: 3 x 5 x 135 lbs


SLDL: 3 x 10 x 95 lbs



7 Sept 2014 - Sun

Bench and overhead press. Totes don't remember numbers, but heavy


6 Sept 2014 - Sat

Squat and Deadlift. Easy and light, coming off a bad pain week!

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11 Sept 2014 - Thursday


Bench: warm ups, 10 x 95 lbs, 8 x 105 lbs, 5 x 115 lbs, 3 x 125 lbs

Skull Crushers: 3 x 10 x 45 lbs

BB Bent Rows: 10 x bar, 75 lbs, 5 x 95 lbs

Clean and Press: a few x 95 lbs - mostly for fun


Loving this week, I feel like a human being and its awesome

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13 Sept. 2014 - Saturday

Small Strongman Comp


Carry and Sled-Drag Medley: Carry 130 pound atlas stone 15 feet, Keg 30 feet, and 100 pound sled drag for 30 feet for time. Didn't get my time from the ref, but finished it pretty fast.


Dumbell and Stone Press Medley: 60, 70, 80 pound one-arm dumbell press and 42, 82 pound two-arm stone press for time. Did NOT finish, got all the stones, but couldn't get the 70 or 80 pound dumbells overhead with one arm!


Farmers and Tire Flip Medley: can't remember the farmer's weight, but it was with thick handles and not a bad weight. Ran with it for 30 feet and then flipped a 300 pound tire back 30 feet. Also went pretty fast.


Keg Toss: 3 attempts for distance. Never did this before and it was super fun!


14 Sept. 2014 - Sunday

Made a new axle bar to train with that was about 130 pounds, but it broke after a few rounds of deadlifts and attempts at cleans! Turns out I used some junky metal to attach the tires to the bar and it sort of shattered. Also did some bench pressing. Otherwise a pretty light day after yesterday's comp.

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16 Sept 2014 - Tues


Pause Squats: warm ups, 2 x 10 x 155 lb

Squats: 8 x 175 lbs, 185 lbs, 185 lbs - goal is 10 reps at this weight, but these were a fight!

Frontiers: 3 x 10 x 95 lb - not much left in my legs for these

SLDL: 3 x 10 x 135 lbs


Overall, a good day

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18 Sept 2014 - Thurs


Bench: warm ups, 5 x 105 lbs, 5 x 115 lbs, 4 x 125 lbs, 4 x 125 lbs, 4 x 125 lbs

Dips: 10, 8, 8 x bw

Skull Crushers: 3 x 10 x 45 lbs

BB Bent Rows: 3 x 10 x 75 lbs - rushed these, ran out of time!


Uhg, have lots going on today so woke up early for this workout. I don't know how all you do this! I just feel nauseous and sweaty. Blarg

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24 Sept 2014 - Wed


DL: warm ups, 10 x 135 lbs, 185 lbs, 8 x 225 lbs, 5 x 245 lbs, 1 x 265 lbs, 1 x 265 lbs


BB Bent Rows: 3 x 8 x 95 lbs - ugly, need to drop the weight and pause these.


One-arm DB Press: 5 x 35 lbs strict, 10 x 35 lbs push, couple x 45 lbs - so weak at these!


Last week ended with more pain. Haven't lifted in 6 days and was wearing all kinds of braces and things to my job just to get thru the days. But today is much better. Wearing my knee sleeves to deadlift though. Fatigue was kicking my butt as well, but if I feel good enough to lift then by god I am going to go lift come hell or high water. Nothing like being denied workouts to motivate me.

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